All Types Of Vitamins And Their Functions – Most of us consider adding vitamin supplements to our diet, but vitamin deficiencies are actually quite rare. “Healthy adults who eat a varied, balanced diet and are exposed to the sun every day usually get all the vitamins and minerals they need,” says Dr. Céline Guillaume, MD.

“It’s important to keep your diet varied, as no one type of food ensures you’re getting enough of everything.”

All Types Of Vitamins And Their Functions

If you suspect that you may need vitamin supplements, consult a doctor first. “There are risks, especially for children, and some supplements can interact with other medications,” says Dr. Guyomar.

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“Vitamins and minerals belong to the micronutrient family and are essential for the body to function well,” says Dr. Guyomar. “They play a role in the nervous, immune and muscular systems, as well as vision, growth and more.”

The body needs 13 different types of vitamins, as well as a number of minerals and trace elements. Vitamins include:

Vitamins A, C, D E and K B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12 and folate)

“Our bodies don’t make vitamins – except for vitamin D, which we make from ultraviolet rays from the sun, and vitamin K, which is made by bacteria in the body – so we have to get them through food,” says Doctor Guillaume.

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Deficiency symptoms largely depend on the type of vitamin and how severe your deficiency is. “Symptoms will develop more quickly if you’re deficient in the types of vitamins that the body can’t store as easily, such as vitamin C or folic acid,” says Dr. Guyomar.

“Taking vitamin D supplements in the winter is definitely a good idea,” says Dr. Guyomar. This is because reduced sunlight in winter increases the risk of vitamin D deficiency.

Many parents choose to give their children vitamins to boost their immunity during the winter, and some studies show that vitamin C can help protect and fight viral and bacterial infections.

Who should take it? Everyone, including children, people over 80, people with dark skin and anyone whose sun exposure is limited

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Vitamin D is important for the absorption of calcium, which helps keep your bones healthy. “It also plays a key role in maintaining your immune system,” says Dr. Guyomar.

The amount and strength of the sun during the winter months is not enough to produce all the vitamin D we need. It is also very difficult to get it from our diet alone. So the advice is for everyone to take at least 10 mcg (400 IU) daily in winter.

Vitamin A “Vitamin A is needed to regulate vision and to allow our genes to convert DNA into useful products such as protein,” says Dr. Guillaume. “The first sign of vitamin A deficiency is that it takes longer for your vision to adjust at night.”

Vitamin C “Vitamin C is essential,” says Dr. Guyomar. “It helps fight infection, helps absorb iron and calcium, and generally helps protect the body’s cells and heal wounds. Daily consumption of foods high in vitamin C, such as avocados, citrus fruits, and skinned potatoes, is usually sufficient. Store them in the refrigerator and eat them raw or steamed, as vitamin C is sensitive to light, heat and air.

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Vitamin E Vitamin E, a powerful antioxidant, is found in seeds and oils and its deficiency is extremely rare.

These vitamins are often part of multivitamins for children. They are given as a precaution to ensure that growing children – especially those who are fussy eaters or don’t get a varied diet – get all the vitamins they need.

When? At different times of development, babies are born with insufficient levels of vitamin K, which is needed for blood clotting. That is why newborns are given vitamin K at birth, on the 4th day of life and when they are 1 month old if they are not formula fed.

When? Daily intake of folic acid is one of the key vitamins for pregnancy. “Folic acid is involved in cell division and is very important in preventing neural tube defects, which is why people who want to get pregnant and those in early pregnancy should take a supplement,” explains Dr. Guyomar.

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Taking folic acid before conception has been shown to reduce neural tube defects in babies by up to 70%.

Who should take it? Vegans, vegetarians and people who suffer from Biermer’s disease, intestinal disease or have a known deficiency

“Vitamin B12 is needed for the production of red blood cells, for cell reproduction and for proper nerve function,” says Dr. Guyomar. It can only be found naturally in animal foods, which is why vegans and vegetarians are at higher risk of deficiency.

“Minerals or trace elements are also key micronutrients. Like vitamins, you get them through food and they play an important role in all body functions,” says Dr. Guyomar.

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“Magnesium is involved in muscle energy uptake, so it’s important for anyone who is very active,” says Dr. Guyomar. “But it is also used in all the other energy-intensive operations of the body, including the reproduction and repair of our cells, the functioning of our organs, the management of stress and the regulation of heat.”

Some alcoholic or caffeinated drinks can reduce its absorption, so it’s wise to keep them to a minimum.

“Iron helps your red blood cells transport oxygen to your cells and is important for the development of the central nervous system in infants,” says Dr. Guyomar. Iron deficiency is common, especially in women of childbearing age and those with heavy periods. Vegans and vegetarians, children aged 6 months to 4 years, and people with health problems that involve blood loss are also at higher risk.

“Calcium is fundamental to our bone health and plays a role in muscle contraction,” explains Dr. Guyomar. “This is especially important during childhood and adolescence, when our bones are growing, and from around age 50 in women and age 60 in men.”

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Total Health and Seasonality – March 8, 2023 What does the color of your snot mean? The color of your snot can tell you a lot about your overall health. Whether it’s green, yellow, brown or black, here’s what the different colors actually mean. Read more

Overall Healthy and Seasonal – March 7, 2023 Guide to Coping with Hay Fever in Kids Hay fever season coincides with the time of year when kids like to be outside. Here are the doctor’s tips for managing your child’s hay fever symptoms. Read more We are what we eat. This is why healthy eating is important; luckily for us, science can help us with that. Did you know that the food we eat can be divided into groups based on the nutritional properties it offers? Read on to find out how many classes of foods there are, their functions, and their sources.

Today’s huge number of dishes creates different food classes that are very difficult to organize. However, it is possible to classify them. The science of nutrition is evolving daily, and its data can be used to determine what we eat and why. This guide contains food classes with examples to help you maintain a balanced diet.

Food classification is based on macronutrients and micronutrients. Macronutrients typically include water, fiber, fat, protein, and carbohydrates. Our body needs them in large quantities.

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Micronutrients include vitamins and minerals. They are needed by our body in much smaller quantities. Macronutrients provide the body with energy to live and thrive.

The body always needs some of these nutrients as they provide constant energy. People’s health deteriorates due to the imbalance of nutrients. There can also be deficiency and abundance of nutrients in our bodies. Here’s a breakdown of the food classes with pictures.

Carbohydrate molecules are made up of hydrogen atoms, oxygen and carbon. They can be classified according to the number of monomer units in them.

Therefore, they can be divided into polysaccharides, monosaccharides and disaccharides. Carbohydrates can be found in rice, noodles, bread, pasta and other products that have grains.

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Polysaccharides are more complex than all other saccharides and take much longer to digest. Only the simplest sugar units from food classes can be absorbed into the blood.

Simple carbohydrates can be consumed by the blood very quickly. However, this can lead to an abnormal increase in the sugar level, leading to vascular and heart diseases.

Protein molecules include hydrogen, oxygen and hydrogen, carbon and nitrogen. This nitrogen is a major part of the amino acids needed by our body.

The functions of protein food include building cells, maintaining muscles and improving metabolism. The structure of our body consists mainly of proteins.

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Each protein molecule is made up of thousands of amino acids. Our body needs these elements to create new proteins and maintain existing ones.

The protein that can be produced in our body is called non-essential protein, while the protein that cannot be produced there is called non-essential. All animals need essential proteins to survive. This nutrient is found in beans, dairy products, fish, meat and eggs.

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